Vitamins and minerals are nutrients that the body requires to work properly. Most people should get the recommended amount of vitamins and minerals through eating a healthy, balanced diet. Although similar, vitamins and minerals differ in a basic way: vitamins are organic whereas minerals are inorganic. Below, I have helpfully organised a list of what specific vitamins/minerals are good for and in which foods they can be found. I hope you find this post helpful, please keep reading if you're interested.
Vitamin
|
Needed
For
|
Good
Sources
|
A
|
Strong immunity; healthy skin, hair and eyes.
|
Liver, eggs, cod, dairy foods, spinach, carrots and apricots.
|
B
|
Good mental health; conversion of food into energy; healthy skin,
eyes, nerves, muscle and heart; lack associated with depression.
|
Whole-grains, poultry, fish, nuts, meat, offal, most fruits and
vegetables, eggs, dairy products and yeast extract.
|
C
|
Immunity; wound-healing; growth and maintenance of bones, teeth,
gums, ligaments and blood vessels.
|
Blackcurrants, citrus fruits, berries, red peppers, tomatoes,
broccoli, kale, potatoes, peas and cabbage.
|
D
|
Strong bones and teeth; good mental health; strong immunity; lack of
associated with low mood and infections.
|
Sun exposure, fish-liver oils, oily fish, eggs, liver, butter,
margarine, cereals, milks and mushrooms.
|
E
|
Protection against free radicals; normal growth and development;
healthy immune system and blood vessels.
|
Berries, avocados, sweet potatoes, nuts, seeds, olive oils and
wholegrains.
|
K
|
Strong bones; blood clotting; lack of linked with osteoporosis and
atherosclerosis (hardening of the arteries)
|
Broccoli, spinach, kale, sprouts, oats, whole-wheat cereals and olive
oil.
|
Those are the vitamins that the body requires, now on to the minerals. There are four in total.
Minerals
|
Needed
For
|
Good
Sources
|
Calcium
|
Strong bones and teeth; healthy nervous system; blood clotting and
muscle contraction; lack of can cause tenseness, irritability and difficulty
sleeping.
|
Low-fat milk, cheese, yoghurt, tinned sardines, almonds, seeds, dried
apricots, oranges, oats, Brazil nuts, molasses, watercress, leeks, parsnips,
lentils, beans broccoli, celery and tap water.
|
Chromium
|
Maintains blood sugar levels and aids the breakdown of fats.
|
Chicken, beef, liver, eggs, wholegrains, apples, bananas, tomatoes,
green peppers, spinach, onions, lentils, herbs and spices.
|
Iron
|
Production of haemoglobin, which carries oxygen around the body. Lack
of iron can lead to fatigue, low mood and anaemia.
|
Liver, shellfish, sardines, meat, poultry, nuts, dried fruit, beans,
peas, lentils, cereals, muesli and dark leafy vegetables.
|
Magnesium
|
Bone growth; healthy nervous system and muscle function; shortage can
lead to depression.
|
Wholemeal bread, bran, whole-wheat cereals, oats, nuts, seeds, baked
beans, peas, potatoes, fish, dairy foods and dark chocolate.
|
Thank you so much for reading, I hope this post was helpful. I know it is a little different to the posts I usually upload but I found it pretty interesting. Don't forget to comment below what kind of posts you would like to see next and don't forget to follow. Enjoy your weekend. Take care.
Love ♥
Kiran
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